Warm Up
Day 3 Demonstration Video - Core
Perform 4 rounds of each circuit, adding resistance to increase intensity where desired (dumbbells/kettlebells)
Rest for 30 seconds in between each set
Circuit 1
Pike Plank with T Rotation – 15 Reps
Weighted Toe Touch – 15 Reps
Superman + Jack – 15 Reps
Weighted Jumping Jack – 15 Reps
Circuit 2
London Bridges – 20 Reps
Around the Bottle Plank – 45 Secs
Pass the Bottle Plank – 45 Seconds
Dead Bug (back is flat on mat / no arch) – 15 Reps
Circuit 3
Bicycle Crunches – 15 Reps
Canoes – 15 Reps
Rollouts – 15 Reps
Weighted Jumping Jack – 15 Reps
AT HOME Bonus Cardio
Repeat 5 Times / Plyo Circuit
Jump Rope – 60 Seconds
Quick Feet – 30 Seconds
Jog in Place – 60 Seconds
AT GYM Bonus Cardio
20 Minutes / Moderate to High Intensity
Choose from one of the following:
Treadmill
Elliptical
Stair Master
Spinning Bike